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Blending
Beat eggs, milk, salt and pepper in medium bowl until blended.
Bet Kukdi
Bet Kukdi has 167.7 calories per serving (1 Small Cup) — that's 153.2 calories per 100g. It provides 9.9g protein, 1.5g carbs, and 13.6g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management.
Track the exact calories and macros of Bet Kukdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories167.7 kcal
- Carbs1.5 g (6.1 kcal)
- Protein9.9 g (39.7 kcal)
- Fats13.6 g (122.0 kcal)
Nutrition Label
Bet Kukdi
- Serving Size1 Small Cup (100 g)
- Calories167.7 kcal
- Carbs1.5 g
- Fiber0.4 g
- Sugar1.2 g
- Protein9.9 g
- Fat13.6 g
- Saturated fat3.3 g
- Mono unsaturated fat7.5 g
- Poly unsaturated fat1.6 g
- Cholesterol251.4 mg
- Sodium457.4 mg
Nutrition per 100g
- Calories153.2 kcal
- Carbs1.4 g
- Fiber0.3 g
- Sugar1.1 g
- Protein9.1 g
- Fat12.4 g
- Cholesterol229.6 mg
- Sodium417.7 mg
1 serving = 109.5g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Milk
50 Milliliter
Olive oil
1 Table Spoon
Whole egg raw
150 Grams
Salt
2.5 Grams
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat a nonstick pan, spread olive oil pours in egg mixture. As eggs begin to set, gently spread the eggs evenly with the help of a spatula. Scramble it and cook it.
3
Serve
Once done serve hot with rotis or multigrain bread.
Also Known As
Glycemic Index
53 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Bet Kukdi | Poached egg | Posh Egg | Sooriya Kilangu Muttai |
|---|---|---|---|---|
| Calories | 167.7 kcal | 67.1 kcal | 67.1 kcal | 100.8 kcal |
| Carbs | 1.5 g | 0.3 g | 0.3 g | 0.6 g |
| Protein | 9.9 g | 6.5 g | 6.5 g | 5.9 g |
| Fat | 13.6 g | 4.4 g | 4.4 g | 8.3 g |
| Fiber | 0.4 g | 0.3 g | 0.3 g | 0.6 g |
| Sugar | 1.2 g | 0 g | 0 g | 0 g |
| Sodium | 457.4 mg | 378.3 mg | 378.3 mg | 339.3 mg |
| Cholesterol | 251.4 mg | 176 mg | 176 mg | 157.8 mg |
Health Goals Suitability
Weight Loss
At 167.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The protein content (9.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 9.9g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — cholesterol (251.4mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (9.9g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~109.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~109.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Bet Kukdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (335.4-503.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Bet Kukdi contains 167.7 kcal (9.9g protein, 1.5g carbs, 13.6g fat). That's 153.2 kcal per 100g. You can track exact portions in the Hint app.
At 167.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The protein content (9.9g) helps prevent blood sugar spikes. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bet Kukdi has 9.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Bet Kukdi is light enough for dinner at 167.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bet Kukdi is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
